Calf Exercises
42 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Equipment
Standing Calf Raises
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf Stretch Hands Against Wall
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Seated Calf Raise
Machine
Soleus
Standing Dumbbell Calf Raise
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Balance Board
Other
Medial gastrocnemiusLateral gastrocnemiusSoleus
Fast Skipping
Bodyweight
Vastus lateralisVastus medialisMedial gastrocnemius
Front Box Jump
Other
Vastus lateralisGluteus maximusMedial gastrocnemius
Knee Circles
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Knee Tuck Jump
Bodyweight
Vastus lateralisGluteus maximusMedial gastrocnemius
Ankle Circles
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Anterior Tibialis-SMR
Foam roll
Tibialis anterior
Barbell Seated Calf Raise
Barbell
Soleus
Calf Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf Press On The Leg Press Machine
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf Raise On A Dumbbell
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
Calf Stretch Elbows Against Wall
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Calves-SMR
Foam roll
Medial gastrocnemiusLateral gastrocnemius
Donkey Calf Raises
Other
Medial gastrocnemiusLateral gastrocnemius
Dumbbell Seated One-Leg Calf Raise
Dumbbell
Soleus
Foot-SMR
Other
Medial gastrocnemius
Peroneals Stretch
Other
Lateral gastrocnemius
Peroneals-SMR
Foam roll
Lateral gastrocnemius
Posterior Tibialis Stretch
Other
Soleus
Rocking Standing Calf Raise
Barbell
Medial gastrocnemiusLateral gastrocnemius
Rope Jumping
Other
Medial gastrocnemiusLateral gastrocnemius
Seated Calf Stretch
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Smith Machine Calf Raise
Smith machine
Medial gastrocnemiusLateral gastrocnemius
Smith Machine Reverse Calf Raises
Smith machine
Tibialis anterior
Standing Barbell Calf Raise
Barbell
Medial gastrocnemiusLateral gastrocnemius
Standing Gastrocnemius Calf Stretch
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Standing Soleus And Achilles Stretch
Bodyweight
Soleus
Band Reverse Calf Raise
Bands
Tibialis anterior
Cable Single-Leg Calf Raise
Cable
Medial gastrocnemiusLateral gastrocnemius
Dumbbell Single-Leg Calf Raise
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Hack Machine Calf Raise
Machine
Medial gastrocnemiusLateral gastrocnemius
Machine Calf Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Rotary Calf Machine
Machine
Medial gastrocnemiusLateral gastrocnemius
Single-Leg Calf Press on Leg Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Single-Leg Calf Raise
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Smith Machine Seated Calf Raise
Smith machine
Soleus
Standing Calf Raise on Step
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Programs with these exercises
Upper/Lower 4-Day Split
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym